I’ve been known to practice yoga in a lot of unusual places through the years.
I’ve done yoga on a paddleboard (admittedly that’s not so strange any more), yoga in the car, yoga at the airport gate waiting to board a plane, yoga on the pool steps while my kids splash around, and yoga in the bathtub.
Lately, though, I’ve been enjoying this gentle yoga sequence to relieve stress as my night cap. It’s not exotic or very adventurous, but it feels soooooo good.
This evening wind-down uses the edge of my couch as a giant, fluffy, supportive yoga prop. It’s like the biggest, most luxurious yoga bolster ever–even if mine does smell just a teensy bit like dog. (I like to keep it real, friends.)
As a bonus, it doesn’t even require you to drag all of your yoga bolsters and blankets out (to be put away again later). Some people might say this is lazy–I call it energy conservation. Isn’t using your energy wisely a big part of yoga? Yes, I think so.
Anyhoo…The following yoga sequence for stress relief has become my go-to for any time when things get stressful and overwhelming. I love it, and I hope you love it, too!
Related Post: 5 GENTLE YOGA POSES TO TRY WITH A YOGA WHEEL
GENTLE YOGA SEQUENCE TO RELIEVE STRESS (ON YOUR COUCH!)
SEATED TWIST POSE + CAT-COW ON THE COUCH EDGE
Before you begin, take a moment to sit up big and tall at the edge of your couch or chair with your feet planted firmly on the floor. With an inhale, lift your chest forward and roll your shoulders back toward the back of your couch. Then, with an exhale, round your back, and drop your chin toward your chest. Repeat for a few rounds.
Then, keep your spine tall as you inhale. Exhale, turn your shoulders to one side and twist. (I love using the arm or the back of the couch to gently increase the twist by pushing or pulling against the support.) Do both sides.
LEGS-UP-THE-COUCH POSE (VIPARITA KARANI VARIATION) — THE ULTIMATE YOGA POSE FOR STRESS RELIEF
Sit on the floor in front of your couch with your legs parallel to the seat. Lean back onto your hands as you lift your feet and slide them onto the couch seat so your entire leg is supported.
Stay here for a few breaths to get connected to your body and your breath. Enjoy the feeling of weightlessness of your legs and feet.
See also How to Modify Legs-up-the-Wall Pose for Pregnancy +
COUCH COBBLER POSE (BADDHA KONASANA VARIATION)
From Legs-Up-the-Couch Pose, bring the soles of your feet together and let your knees go out to the sides. You can rest your feet on the couch (as pictured) or, for more support, bring your halves up onto the couch seat.
Stay here for 5-10 breaths. Melt.
FIGURE-FOUR STRETCH
This is one of my favorite hip openers. Take a mild version of the pose by keeping one leg completely supported by the couch while the “figure 4” leg hip gently stretches. Or, take it up a notch by bringing the resting leg toward you and putting that foot on the edge of the couch seat. (See the video posted above for both variations).
RECLINING HAND-TO-BIG-TOE POSE (SUPTA PADAGUSTHASANA VARIATION)
Ready to stretch the backs of the legs or the hamstrings a bit? The couch makes Supta Padagusthasana more accessible. Try it with one leg resting on the couch. If you can’t quite reach your toes, don’t worry about it. Interlace your hands behind the lifted leg.
COUCH COBBLER POSE (BADDHA KONASANA)
There’s something magic about pressing your Third Eye point into something, anything! Whether it’s the floor, a block, a bolster, or, yes, the side of your couch.
Sit up. Bring the soles of your feet together. Let your knees fall out to the sides. Fold forward. In this version of Baddha Konasana, it’s OK to let yourself round a bit since the purpose is to bring your attention and focus inward, not to find the biggest stretch possible.
NAPPING PIGEON (EKA PADA RAJAKAPOTASANA VARIATION)
Pigeon Pose is another wonderful yoga pose to try while resting your forehead on your couch. Try to keep your feet and legs just a little bit active here if you can. But completely let your upper body, shoulders, face, and jaw, relax.
DOWNWARD FACING DOG POSE (ADHO MUKHA SVANASANA VARIATION)
Obviously, Down Dog is a fan favorite for so many reasons. But you’d be surprised how much easier and more spacious this classic yoga pose can feel when you take all of the weight out of your hands and really focus on lengthening the spine.
If you’re super bendy just be careful not to let your ribs flare toward the floor too much. Knit your ribs together so your back is more straight and less slope-y. (I think I made up that word, but you know what I mean, right?)
See also Yoga Stretches for Breastfeeing Moms
COUCH SAVASANA (FINAL RESTING POSE)
I had planned to take a photo of myself taking Savasana on the couch, but this sweet pup was all… “Let me show you how it’s done.”
So sprawl out on your couch. Take up as much space as you can. Find a friend to snuggle with. And sink in for a sweet, cozy Final Resting Pose.
Erica is a prenatal and postnatal yoga teacher who is passionate about helping pregnant and new mamas love their lives more, manage stress, and find a healthier balance of all things that #momlife demands of them. Through yoga, meditation, mindfulness, self-care, a strong community of like-minded mamas, and a little bit of humor, she knows that moms at all stages can learn to take better care of themselves and live the happy, healthy lives they’ve always dreamed of. Of course, these lessons aren’t just for moms–they can be applied to any busy, modern life.
In addition to her work as a yoga studio, Erica is a freelance journalist who has written about health, fitness, and parenting for Yoga Journal magazine (where she also was an editor for 5 years), Parents magazine, and a variety of other print and online publications.
